The Next Step

I normally don't run on Sunday but since I missed a couple of days this week due to vacation I decided to go out for a easy run. Only thing to note is that it was the first time this fall I had to break out the hat, gloves, tights, etc. It was cool (about 30 degrees) with a light wind. I felt I little stiff and tired during the run. Probably due to running 10 yesterday.

Today I wanted to do a few repeats to get the legs moving again. It was a great day around 50 degrees and sunny with some wind. I did a little over 2 miles for the warm up and then did 6 x 600 with a couple of minutes recovery. I did the 600s in around 2:20 each. Also, these were done on the road so the distance could be off a little.

I felt pretty good in the warm up but my legs are still feeling a little heavy just like yesterday. I am not sure what this is from because I felt great at the end of last week and have not done anything hard since then. Anyway, the repeats went fine but I could tell it has been awhile since I have ran this fast so the body was taking some time to adjust. Finished up with a couple of miles for the cool down.

Today I traveled to Washington, DC for business so I did an easy 6 miles. It was a beautiful fall day and the run went very smooth. I felt better than I have for the last few days. It is always nice when I run in DC I get to run more hills than normal. This is something that I don't get very often in Indiana so it feels like an extra benefit.

6 miles, 50:56

Still in DC and went out for an early morning run. It was a cool morning but great day for running. A little rough running in DC in the dark but luckily I am familiar with the area. I started off at a easy pace and didn't really pick it up any throughout the run. It felt good just to run at a comfortable pace without pushing it. I am hoping that this week I can pretty much duplicate the training that I was doing prior to the half marathon. I had been doing a long run and then one medium long run a week. Today was typical of the medium long run that I have been doing the last couple of months.

10 miles, 1:23:06

Today I did a kind of fartlek workout. I did a couple miles for a warmup then did 10 x 1 min at approximately 5k pace with a 1 min rest. This turned out to be a pretty good workout. On paper it sounded pretty easy but by the 10th one I was starting to fell it. I have been trying to do small amounts of speed work mixed in with the longer stuff. Overall it felt like a good workout.

I am looking forward to getting back home. It is definitely easier on the running schedule at home than on the road plus I get to see my family!

6 miles, 49:06

Last day in Washington and really glad to be going home. I was out early this morning for an easy 6 mile run. Nice cool morning and I felt good the whole way. Felt like I could have pushed the pace but I kept it nice and easy. Hope to do a long run tomorrow and watch the Olympic Trails Marathon. That should get me pumped up for the long run.

6 miles, 49:20

Great to be back in Indy. Today I did a long run and it was another great morning. It was around 40 degrees with very little wind and a beautiful sunrise. I felt good from the start today and settled into a nice pace around 8:15 per mile. After about 4 miles my pace was closer to 8:00 and still was felling good. My HR was staying below 70% max and the effort didn't seem hard. This was my first longer run since I did the half a few weeks ago so I wasn't sure how I would feel. Since I still felt good after 9 miles I decided to pick up the pace a little for a strong finish. I would estimate the last 4 miles were between 7:30 and 7:45. I ended up averaging 7:56 for the run so I was really happy with the run. It felt good to go longer again.

Sunday will be a planned rest day for me. The big thing for Sunday will be the Colts vs. Patriots game. We are having some friends over for the game and I hope the Colts can find a way to stop the Patriots. I really want to see them win this game!!

13 miles, 1:43:9, 7:56